Training For Life

Q: Should I exercise in the morning or the evening? Which is better?

A: Depends on your goals! If you are exercising for sports performance and want to be able to achieve the highest possible intensities during your routine, then the optimal time to exercise is when your body temperature is at its highest. For most people, this is about 4p to 5p in the afternoon. On the other hand, your body temperature is at its lowest just before you wake, so rolling out of bed for an interval training session may not be the best idea. In addition, research has shown that your aerobic capacity, strength output, and sprint capabilities are also higher in the afternoon (but only by 4-5%).

Conversely, morning exercise does has benefits. By jump-starting your metabolism and increasing your core temperature early in the day, you increase your post-exercise oxygen deficit and calorie-burning rate throughout the remainder of the day. Therefore, if you are trying to lose weight or burn fat, a morning exercise session can be highly effective. Psychologically, you may be more likely to exercise in the morning, versus after a hard day of work, when your mind and body may be tired or you may have too many other duties to fulfill. It doesn’t matter if you’re able to exercise with higher intensity in the afternoon if you never actually get around to doing it!

The ultimate combination, and the system I implement for my clients who want simultaneously build fitness and burn fat, is an aerobic morning exercise session of 30-60 minutes, followed by a more intense interval, sport-specific, or resistance training session in the late afternoon or evening.

Which is better, fish oil or flax seed oil?”

First, it may be important to remind you why you would take either fish oil or flax seed oil in the first place. Basically, one hundred years ago, the process of removing oils from vegetables and seeds actually changed. It changed to something called “screw-nut expelling”, and while this allowed a more industrialized, mass extraction of the oils in corn, sunflower, safflower and peanuts, it also destroyed much of the valuable omega 3 fatty acid content, and concentrated the omega 6 fatty acid content.

And that’s a bad thing, as I’ll explain shortly.

In addition, farming practices have gradually evolved to give animals diets and mass-produced feed that is high in omega 6 fatty acids, but low in omega 3’s. Even fish raised on fish farms is relatively low in omega 3’s, since farm feed does not provide the omega 3 rich phytoplankton that wild fish can eat.

As if that weren’t enough, food manufacturers have figured out that omega 3 fatty acids reduce shelf life of a food product, so many packaged and processed foods have had their omega 3’s purposefully removed! And the process of fat hydrogenation for making convenient foods like margarine and cream cheese instantly destroys omega 3’s! And any packaged food needs hydrogenated fats to actually last long enough to make it into your cupboard.

So why are these bad things?

1) In Japanese studies, a direct correlation has been observed between omega 3 fatty acid deficiencies, increased consumption of omega 6 fatty acids, and rise in Western degenerative diseases and illnesses (over 50 of them, in fact).

2) Omega 6 fatty acids promote inflammation in the body, which can result in cancer, heart disease, stroke, diabetes, and arthritis. Omega 3, on the other hand, is anti-inflammatory and supports healthy heart, brain, nerve and eye function.. Unfortunately, the current ratio of omega 6 to omega 3 in the typical American diet is about 10:1 to 20:1. Go ahead and check out the nutrition label of most foods, and you’ll find omega 6 rich sources like sunflower, safflower, peanut and corns oils.

3) For those of you not worried about chronic disease, consider that in just a 3 week period of time, omega 3 fatty acids have been observed to cause a 2lb increase in completely fat-free lean muscle, with no other dietary changes!

So now that you know about the elimination of omega 3 in most foods, I should tell you that the only exception is the very small amounts of omega 3’s found in vegetables, seaweed and some nuts and seeds, and the highly concentrated omega 3 sources of cold water  fish and flax seed oil.

Which brings us back to the question of fish oil vs. flax seed oil. Here are my thoughts:

-Although this haven’t been observed in high quantities in concentrated fish oils, fish tissue can be very high in mercury, PCB’s and other damaging environmental toxins, since many farmed fish are exposed to highly polluted waters, or feed on other polluted fish.

-Harvesting fish for omega 3 fatty acid oils may not be environmentally sound, since overfishing is depleting our limited stock of fish.

-The processing required to extract omega 3 from fish oils can result in oxidation of the fatty acids, decreased shelf life, and quick spoilage.

-Fish oil is 20-30% saturated fat, while flax seed oil is only 1-3% saturated fat.

-Flax seed oil is one of the world’s most abundant sources of natural omega 3 fatty acids, and it is 100% vegan and vegetarian.

-Flax seed oil does not give you fishy tasting breath and fish burps.

Therefore, I personally utilize flax seed oil rather than fish oil. There is ample research to show that both would give you benefit, but in my opinion, the flax seed oil is simply safer.

There are some key answers to questions about triathlon training for beginners that you must know if you’re just getting into the sport or you’re trying to learn a few new tips to enhance your triathlon experience. I get questions every day from a wide range of beginner, intermediate and advanced triathletes, but these are some of the more popular triathlon training for beginners questions. Today’s article will keep the answers quick and easy-to-digest!

10. Q. Is my bike saddle supposed to hurt? A. Initially, yes. It generally takes 4-6 weeks for soreness and saddle discomfort to subside as you begin to form a “butt callous”. If you find that even after a couple months training, you’re still constantly shifting in the saddle to find a comfortable position, then make sure that your bike is fit properly (especially noting whether or not your seat is too high), and explore some options such as noseless saddles, better bike shorts, and a good slathering of chamois cream.

9. Q. How should I eat while I’m running? A. You’re going to have the best luck with liquid fuel, so that you don’t have to worry about breathing and chewing simultaneously, and your stomach doesn’t have to worry about trying to break down food while you’re bouncing up and down. Go for gels, or a small amount of carbohydrate based fluid – in the range of 200-250 calories per hour.

8. Q. Is it normal for my feet and calves to cramp while I’m swimming? A. If you run or bike directly before you swim, this can happen. It can also happen if you swim for more than 45-60 minutes without water, or you’re very low on electrolytes. Should you find yourself in a cramping situation, try to push off the wall very gently, or with just the non-cramping leg.

7. Q. Should I lift weights? A. Yes, especially if you’re a “skinny” or “small” person. Until 4-8 weeks prior to a big race, you should focus on gaining strength and building or maintaining lean muscle. This will help prevent injury. As your race approaches, begin to de-prioritize weightlifting and spend minimal time in the weigh troom, instead prioritizing swimming, cycling and running.

6. Q. How should I eat while I’m biking? A. Unlike running, you can generally handle solid foods on the bike, and you can consume about 50-150 more calories per hour compared to running.

5. Q. Do I need a wetsuit? A. If you’re in a cool climate, like the Pacific Northwest, a wetsuit is recommended. If you’re in a warm climate, you don’t need it to stay warm, but it will certainly make you faster. There is absolutely no crucial need for a wetsuit, and most races don’t require that you wear one.

4. Q. Should I stretch? A. Before workouts, we recommend dynamic stretching, like leg swings and arm circles. After workouts, we recommend longer, static stretching, like yoga. Stretching will help elements like your shoulder mobility, your position on the bike, and your comfort during long runs.

3. Q. Is a road bike OK, or do I need a triathlon bike? A. While you’ll probably find that it’s easier pedal faster, be more aerodynamic, and run more comfortably when you get off a triathlon bike, it is just fine to start on a road bike. If you do use a road bike, however, try to find some aerobars for it! This will make the eventual switch to a triathlon bike much easier.

2. Q. How long will it take me to get ready for an Ironman triathlon? A. Our programs inside the academy range from 25-36 weeks for the Ironman. If you’re fit and you frequently race, 25 weeks is completely possible. If you’re really wanting to achieve a fantastic time, or you’re not experienced at Ironman, closer to 36 weeks is ideal. If you’re a complete couch potato, give yourself at least a year.

1. Q. How much protein should I eat? A. Although everyone is different, a good rule of thumb for active individuals is to consume about 20-30% of your daily calorie intake from proteins sources like seeds, nuts, lean dairy, whole grains (if you can handle the gluten), healthy meats (like bison, fish and lamb), and hemp, pea, soy or whey protein powders that are low in additives and preservatives.

Do you have alcoholic drink ideas or recipes that you recommend for people who are trying to focus on fat loss or health? I’d love to see what your ideas are. Leave them at the bottom of this post!

If you’re reading this article, it’s likely that you care about your body, and you try to eat healthy and exercise consistently.

But occasionally, there comes a time when you may want to cut loose – and for some people, that may involve the consumption of alcohol. Obviously, you can’t be cutting loose all the time, but every once in a while, many of us are going to find ourselves in a situation where alcohol consumption is occurring and we are expected or desire to take part.

This post is not meant to teach you how alcohol could deplete your body’s powerful testosterone hormones, amplify damaging cortisol hormone levels, stress your sensitive organs, cause fat storage, slow the metabolism, barrage your body with free radicals or cause a host of other issues. You can find that information elsewhere.

This post is simply going to give you a few simple drink recipes you can make yourself or order at a bar when you’re drinking, and you don’t want to do a lot of damage to your body, gain weight or destroy your fitness. If you are going to enjoy the drinks below, and you are drinking to “party” or to “feel your alcohol”, then I would highly recommend that you eat minimally prior to consumption, so that it takes fewer drinks for you to have fun. Finally, I’ve only chosen options that a bartender at a restaurant, bar or club can easily mix for you with no special ingredients.

Drink 1: “Absolutely Skinny”

-One to two shots of Absolut Berry or Vanilla Vodka (or other equivalent vodka)
-Small splash of cranberry or pomegranate juice

Mix in soda water (NOT tonic water), on ice and serve with lemon or lime wedge.

Drink 2: “Lean Spritzer”

Mix equal parts rose or blush wine with club soda on ice and serve with lemon or lime wedge.

Drink 3: “Muddled Muscle”

Muddle a handful of lime or lemon wedges in ice with club soda and plain vodka. Add splash of cranberry if desired.

Remember that your inhibitions tend to disappear when you’re drinking, so stay away from any snack or nut mixes if they’re around, and try to follow up any episode of partying with a healthy fat or protein, such as an avocado with a bit of seasoning salt or a small handful of almonds, which will help stabilize the alcohol-induced drop in fat-burning growth hormone levels while you’re sleeping. If you can remember, have those type of fat and protein based foods available prior to drinking, so you can remember to consume them when you’re done, rather than grabbing pizza, popcorn, chocolate, or any other typical post-libation snack.

Do you have alcoholic drink ideas or recipes that you recommend for people who are trying to focus on fat loss or health? Leave them here!

Helgerud’s Intense Exercise Program

Sports journals are reporting that intense exercise for shorter duration may be more effective than the standard moderate exercise models. This would mean the old excuse of “I don’t have time to exercise is out the window”. Some people say you can accomplish a full week of exercise in less than one hour with this plan. These regimens also called interval training were originally developed for Olympic athletics and thought to be too strenuous for normal people.

Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology recommends people try four sessions lasting four minutes each, with three minutes recovery in between. You should be a little out of breath but you shouldn’t have the felling of exhaustion according to Helgerud.

In the United States and Britain officials had recommended about 2 1/2 hours of exercise weekly of moderate exercise which were recommended for a sedentary population and they were intended primarily for weight control. This type of program is not designed for fitness levels, increasing endurance levels or endurance.

Good Effects of Interval Training

The time people spend in the gym could be cut dramatically, but their is concern that the exercise might be too intense for some people. Helgerud states he is more concerned with people not exercising at all, and he further states that the intense exercise is twice as effective. The bulk of the studies that have been completed at this point are mostly on younger, healthy people.

At this time, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 per cent, and their speed by at least 5 per cent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.

They used an example of a London man named Admason Nicholls, a 36 year old Londoner and Martial Arts  enthusiast. He started in interval training to boost his endurance to outlast his sparring opponents. He got into top shape in 6 weeks last year using weekly sessions 45 minute sessions. He estimated that traditional training would have taken 6 months of training.

Experts say this is due to intense bursts of activity which are precisely what the body needs to build stronger muscles. This will then increase your metabolism for several hours afterward, which will burn carbohydrates and fats for a longer period of time,  It seems that the high intensity exercise is the perfect program for many people who don’t have much extra time in their lives and want that burst of extra strength in the short term.